CrossFit Whip

Tag: Thoracic Extension Rotation

Walked 18 holes yesterday when the course was extremely wet from five or more inches of rain in 3 days. My feet were soaked after a few holes and the sloppy conditions definitely made my legs tired the rest of the day. Walked 18 again today and the course had dried up a lot. I shot my best round of the year with a 77!

Out in the garage at 7pm for some quick work.

Active Life – Bulletproof Shoulders 6

3 Rounds

5/5 Thoracic Rotation

5 Yoga Push Up

4 Sets

6/6 Single Arm Shoulder Press (50# DB)

1:00 Rest

Conditioning

8 Rounds

20s Double Unders

10s Rest

My only miss was at 260 and I finished with 280. Short of my 286 PR that had two misses. I feel like I’ve slowed my cycle speed, which has given me better consistency lately in workouts.

Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.

Active Life – Bulletproof Shoulders 1

2 Sets

5/5 Thoracic Rotation

5 Yoga Push-up

Was supposed to be 3. Whoops.

Single Arm Shoulder Press

2 Sets 6/6 x 30# DB

10/10 x 40# DB

10/10 x 44# KB

Maybe should have tried for the 50# DB, but class was about to start.

Warm-up

1:00 Assault Bike

15 Good Mornings (PVC)

1:00 Assault Bike

30 Air Squats

1:00 Assault Bike

5/5 World’s Greatest Stretch

Strength

Tempo Front Squats (5 second descent)

5×45#

5×95

5×115

5×135

5×155

5×165

I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.

Conditioning

3 Rounds

10 Deadlifts (245#)

50 Double Unders

Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.

Gymnastics

3×10 Bar Taps

Dead Hang Stretch

Seemed to be able to get a little deeper into extension in the kip swings.

Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.

Active Life – Shoulder Flexion 12

2 Sets

5/5 Thoracic Rotation

10 Evil Wheels

Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.

Warm-up

2 Rounds

200m Run

15 Shoulder Rolls (PVC)

30s Handstand Hold

Strength

Split Jerk: 2-2-2-2-2 @ 70-80%

10×45#

4×95

4×125

2×155

2×185

2×205

2×215

2×225

2×235

2×245

Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.

Conditioning

20-16-12-8-4 Ring Rows

80m Farmer Carry (32 & 28kg KBs)

Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.

After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

250m Row cals

6 Strict Pull-ups

3 Push Presses (45#)

2 Push Jerks (45#)

1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

95#

135

165

185

10:00 EMOM

5 rounds @ 205#

5 rounds @ 225#

Conditioning

3 Rounds

12 HSPU

21 Pull-ups

21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

10 Alternating Push-up Shoulder Tap (2 count hold)

10 Alternating Thoracic Extension Rotation (2 count hold)

20s Table Top Hold

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.